A Step Wise Educational Program for Implementing a Specific
Psychological Skill

Visualization
can be a valuable tool in improving sports or exercise performance.
For visualization to work, participants must be well practiced
in the particular skill. Visualization will not be that effective
for participants who are not familiar with the specific motor
skills necessary for proper execution of the activity.

Participants will begin by practicing relaxation before their
visualization exercises. The first few days, participants are
brought through steps 1-5. The next few days, steps 1-7 are practiced,
and finally steps 1-10.

Participants are asked to:

Lie down in a comfortable position.

Breath deep, steady breaths

Visualize inhaling relaxation and exhaling tension

Visualize your feet, imagine the muscles relaxing, as they
get lighter and lighter

Gradually progress upward to each body part, individually
visualizing each body part as it losses all tension and grows
warm and light.

After the relaxation and visualization session, participants
will be asked to perform the relaxation and visualization exercise
at specified times, at least daily. The length of the relaxation
and visualization session will become progressively shorter as
the participant becomes more proficient in placing themselves
in this mental state.